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  6. Collard Greens vs. Leek

Collard Greens vs. Leek — In-Depth Nutrition Comparison

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How are collard Greens and leek different?

  • Collard Greens are richer in vitamin K, vitamin A, fiber, calcium, vitamin C, and vitamin B2, while leek is higher in iron, folate, vitamin B6, and copper.
  • Collard Greens cover your daily need for vitamin K, 300% more than leek.
  • Collard Greens contain 5 times more vitamin A than leek. Collard Greens contain 7600IU of vitamin A, while leek contains 1667IU.

Collards, cooked, boiled, drained, without salt and Leeks, (bulb and lower leaf-portion), raw types were used in this article.

Infographic

Collard Greens vs Leek infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 42% 10% 42% 17% 6.3% 14% 2% 67% 2.7%
Leek
Leek
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
Contains more CalciumCalcium +139%
Contains more ZincZinc +91.7%
Contains less SodiumSodium -25%
Contains more MagnesiumMagnesium +33.3%
Contains more PotassiumPotassium +53.8%
Contains more IronIron +85.8%
Contains more CopperCopper +135.3%
Contains more SeleniumSelenium +100%
~equal in Phosphorus ~35mg
~equal in Manganese ~0.481mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 61% 127% 18% 0% 10% 24% 11% 13% 30% 0% 1017% 12% 21%
Leek
Leek
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 40% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
Contains more Vitamin CVitamin C +51.7%
Contains more Vitamin AVitamin A +357.8%
Contains more Vitamin B2Vitamin B2 +253.3%
Contains more Vitamin B3Vitamin B3 +43.8%
Contains more Vitamin B5Vitamin B5 +55.7%
Contains more Vitamin KVitamin K +765.1%
Contains more CholineCholine +304.2%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B6Vitamin B6 +82%
Contains more FolateFolate +300%
~equal in Vitamin E ~0.92mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Collard Greens Leek DV% diff.
Vitamin K 406.6µg 47µg 300%
Vitamin A 380µg 83µg 33%
Iron 1.13mg 2.1mg 12%
Folate 16µg 64µg 12%
Fiber 4g 1.8g 9%
Vitamin B6 0.128mg 0.233mg 8%
Copper 0.051mg 0.12mg 8%
Calcium 141mg 59mg 8%
Vitamin C 18.2mg 12mg 7%
Vitamin B2 0.106mg 0.03mg 6%
Choline 38.4mg 9.5mg 5%
Carbs 5.65g 14.15g 3%
Protein 2.71g 1.5g 2%
Potassium 117mg 180mg 2%
Magnesium 21mg 28mg 2%
Vitamin B5 0.218mg 0.14mg 2%
Vitamin B1 0.04mg 0.06mg 2%
Vitamin B3 0.575mg 0.4mg 1%
Calories 33kcal 61kcal 1%
Selenium 0.5µg 1µg 1%
Manganese 0.51mg 0.481mg 1%
Zinc 0.23mg 0.12mg 1%
Fats 0.72g 0.3g 1%
Net carbs 1.65g 12.35g N/A
Sugar 0.4g 3.9g N/A
Phosphorus 32mg 35mg 0%
Sodium 15mg 20mg 0%
Vitamin E 0.88mg 0.92mg 0%
Saturated fat 0.047g 0.04g 0%
Monounsaturated fat 0.026g 0.004g 0%
Polyunsaturated fat 0.173g 0.166g 0%
Tryptophan 0.027mg 0.012mg 0%
Threonine 0.074mg 0.063mg 0%
Isoleucine 0.086mg 0.052mg 0%
Leucine 0.13mg 0.096mg 0%
Lysine 0.101mg 0.078mg 0%
Methionine 0.028mg 0.018mg 0%
Phenylalanine 0.075mg 0.055mg 0%
Valine 0.104mg 0.056mg 0%
Histidine 0.04mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 g
Leek
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +80.7%
Contains more FatsFats +140%
Contains more CarbsCarbs +150.4%
Contains more OtherOther +41.9%
~equal in Water ~83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 70%
Saturated fat: Sat. Fat 0.047 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.173 g
Leek
Leek
1
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
Contains more Mono. FatMonounsaturated fat +550%
Contains less Sat. FatSaturated fat -14.9%
~equal in Polyunsaturated fat ~0.166g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/nutrients
  2. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.